19 August, 2010

Exercise

current song: Club Can't Handle Me by Flo Rida

Achtung Sebaceans!
defeat offensive onslaught
control universe

Walking
Sportline pedometer = 3.79 miles (Spartakiad 8 average). 1 can Coke reward.
Spartakiad 8 average = 348.93 miles/92 solar days = 3.79 miles.

Aquatic
swim to lifeguard station 3 back to station 1.
20+ minutes. 1 can Coke reward.
0.50 mile (estimate)

Running
3.20 miles.
27+ minutes. 1 can Coke reward.
Admiral Freckles record = 25.81 minutes.

14+ minutes. 1 can Coke reward.
1.40 miles (estimate).

24 Hour Fitness - Shoulders & Triceps
Bike
alpine pass program, 25+ minutes, level 11 (level 2 end)
152 calories burned > 140 calories for 1 can Coke reward.
12.74 miles. triathlon complete.

Shoulders
modular pull ups
  • 10/84
  • 10/84
  • 10/94 = 87 avg
dumbbell - front raise (hammer grip)
  • 10/25
  • 10/25
  • 10/25 = 25 avg
machine - overhead press (basic)
  • 10/75
  • 5/75
  • 6/75 = 7/75 avg
  • 10/45 (60% max 75 = 45)
machine - rotary press
  • 6/85
  • 4/85
  • 3/85 = 4/85 avg
Triceps
cable - pushdown (vbar attachment)
  • 10/70
  • 8/75
  • 4/75 = 7/72 avg
dumbbell - standing 1 arm extension
  • 10/25
  • 9/25
  • 7/25 = 8/25 avg
modular dips
  • 10/94
  • 10/104
  • 10/104 = 100 avg
cable - reverse grip pushdown
  • 9/40
  • 5/45
  • 3/45 = 5/42 avg
Spartakiad 8 - London (199/109)
  • 20 lbs weight gain: 3 = 17
  • 46 biathlons: 54 = +8 ... REALIZED
  • 46 triathlons: 31 = 15
  • 46 quadrathlons: 21 = 25
  • 4,620 pull ups: 1,869 = 2,751
NYC to London = 3,466 miles
  • bike = 776.68
  • row = 45.20
  • run = 268.20
  • swim = 80.64
  • volleyball = 28.94
  • walk = 908.76
21.63 miles. 1,357.58 miles to reach London by 12.05.10. I will win the Mega Millions.

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